7/29/13

Hope everyone had a great weekend! Did everyone see Rich Froning tear it up this weekend at the CrossFit Games, the man is a machine. Alright time to get to work and become more like Rich!

Warm-up:
5 Rounds
200 m run
5 pushups
10 situps
15 air squats

Strength:
Box Squats (Set depth just below parallel and keep shins vertical)
8x3

Skill:
Pistols
OTM 10
6 Pistols (3 each leg)

Metcon:
AMRAP Fran
Complete 21-15-9-21-15-9 as many times as possible in 10 minutes
Thrusters 95lbs
Pull-ups

7/26/13

Happy FRIDAY!!

Got a fun partner WOD today so find a friend and enjoy it!

Warm-up:
100 Double unders
10 twisting lunges
5 inch worms
10 arm circles
20 push-ups

Strength:
Bench Press
5x5 @55%
5x5 @65%
5x5 @75%


Metcon:
Team WOD
1000m Row (500m each)
400 double unders
300 HR push-ups
150 KBS 70/53
100 pull-ups

One athlete works while the other rests.

7/25/13

Sorry for the late post today, work has been keeping me busy all day!

Warm-up:
10 lunges
10 lunges w/twist
5 inch worms
8 dislocates
10 squats with 5 sec holds

Strength:
Back Squat
3RM
10RM

Working on finding both of these!

Metcon:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
200m run

Run the 200 after each round.

Have fun and as a mobility portion do the 10 min squat test.

7/24/13

HUUUMMMPPP DAAAAYYY!

Gonna have some fun today we are going to work on some snatches!!!

Warm-up

800m run

3 rounds 

5 pull-ups

10 push-ups

15 squats

Strength:

1 RM Snatch

Take 10 minutes and work on form and then begin working up to your 1 RM 

Metcon:

AMRAP 8 Min

7 Power Snatches (115/80)

14 C2B

21 Box Jumps (24/20)

Make sure to check out the first two workouts of the CrossFit Games today!!

7/23/13

So did anybody watch the CrossFit Games announcement?! Crazy what Dave Castro continues to come up with every year!

Here is the WOD today promise no 21,097m row.

Strength:
Back Squat
55% 5x5
65% 5x5
75% 5x5

Metcon:
"Fight Gone Bad"
3 or 5 Rounds
1 min Wallball @ 20/14lbs
1 min Sumo Deadlift High Pull @ 75/55lbs
1 min Box Jumps @ 20"
1 min push press @ 75/55 lbs
1 min row
1 min rest between rounds

Scale accordingly if you are feeling active do five rounds, feeling a little beat up do three rounds.

7/22/13

Happy Monday! I know most people hate Monday's but to be honest I love them because it means that it is time to get back to the grind. Today is a fun one and a very iconic CrossFit WOD.

Warm-up:
1000m row stay around 2 min pace this is a warm-up
10 dislocates
10 lunges
10 lunges w/twist
5 sec squat holds

Strength:
Spend 5-10 minutes drilling form
1 rep max of Clean and Jerk

Metcon:
Elizabeth
21-15-9
Squat Clean 135/95lbs
Ring Dips

Scale the weight as necessary!

7/20/13

My apologies for not putting up a workout yesterday, travel makes it difficult sometimes to get everything done that I need to. We will make up for it today since its a beautiful Saturday!

Warm-up:
5 100yd sprints (start at 50% and work up to about 80%)
10 dislocates
30 air squats
20 barbell rollouts
30 overhead squats

Strength:
Back Squat 7x3
Front Squat 5x5

20 Rep max test:
Jerk do 20 unbroken reps (you can rest in the rack position or overhead but if you drop the bar below shoulder level your done)

Metcon:
Scooter
400m farmers carry 53lbs/35lbs
20 burpee box jumps 30/24
400m plate carry 35lbs/25lbs
20 burpee box jumps
400m plate carry 35/25
20 burpee box jump
400m farmers carry 53/35

Cash out:
10 rounds
1 min row for cals
1 min rest